Intent: -Metcon: People should look to hit this around 75% effort and hold on to that pace throughout. Getting through OHS UB will save a lot of time. Also, if people aren’t comfortable with OHS then they should scale to a Front Squat Day 2 1a) KB Split Squats: 3 x 8-10 ea. 1b) Single Leg RDL: 3 x 8-10 ea. 1c) Farmer Carry: 3 x 150 ft. Rest 60s. WOD 3 Rds of 40 work/20 rest: 1a) Row for Calories 1b) Erasers 1c) Double Unders 1c) V-Ups reps for score Extra Credit: 5:00 of Static Stretching if Time Permits Intent: Strength work should be challenging repetitions should be perfect. People will go through all three movements as a giant set. – 40s of continuous work. Advise people to try to maintain their pace throughout so not going out too fast is key. Day 3 1) Jerk (any style): Work up to a heavy set of 1. Rest 1:30 2) Rev Grip Bent-over BB Rows: 3 x 8-10. Rest 60s. WOD 5 Rounds 10 Box Jumps w. a step down (24, 20) 12 S20H (115, 75) 14 Russian Twists 2 Count L3: (95, 65) L2: (20, 15) (75, 55) (Knee Raises) L1: (20, 15 Step-ups) (65, 35) (Knee Raises) Intent: Maintain a steady pace throughout. Day SWOD 4 x 5 Sumo Deadlift (55, 65, 70, 80%) WOD Three rounds for time of: 400 Meter Run 21 Front Squats (95/65 lbs) 15 Chest-to-Bar Pull-Ups 9 Strict Handstand Push-Ups Intent: Muscle Endurance is key on this. Break them up into repeatable efforts. The strict handstands will slow down the speedsters. Day 5 SWOD 4 sets of: Pause Back Squats x 3 reps (perform these without shoes, sit back and feel your posterior chain) Rest 2-3 minutes WOD 3 Rounds 16 DB Squat Snatches (50/30) alternating 30 Burpees 800 Meter Row ]]>
Last Week's Programming
CrossFit Tidal Wave is a 10,000 sq. ft. complex located in the historic downtown Strand district of Galveston. We are the largest CrossFit Facility in Galveston County. Our building is equipped with showers for those looking to work out before work or during the lunch rush. With 10 available class times a day, multiple specialty classes, and a historic location CrossFit Tidal Wave offers you a professional and fun atmosphere to start your fitness journey.
Let’s face it: working out can feel like a chore sometimes. Even if you’re the biggest fitness buff around, training is not always as exciting as you’d like it to be.